Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. She quickly scored a pro card in bikini. Incline barbell presses with a medium-width grip and low-to-high cable flyes are two perfect options to start and finish your chest routine with, respectively. Want to build more pressing power and overall strength? But "fairly" and "reasonably" won't annihilate the competition on a bodybuilding stage. In addition to bringing up your upper back or scapular retractors, you also need to bring up your upper traps a bit. Over time this helps to stretch the dense fascia around the muscle which can be a limiting factor in its growth. When you step on stage, the judges aren't going to know a damn thing about how much you can bench or squat, but they will know that your hamstrings are lagging.